Hope everyone had a nice “sos beag” and are ready for the next block of Wednesday Runs. We will be adopting the same format as in other years with the same meeting arrangements; tempo runs in the Business and Technology Park on the Model Farm Road. For anyone not doing winter events these runs will give a bit of variation to just steady aerobic work over the off season. There is no need to put too much intensity into these at this time of year. If some people are doing winter events like the Clonakilty December races or very early season duathlons Noel O’Regan will be doing a special programme which will incorporate the Wednesday tempo runs.
For meeting arrangements and timing, there are two possible meeting places: At 6:30pm at the carpark on the city side of the Kingsley Hotel here directly opposite the new Bean and leaf Cafe. Alternatively people can meet at 6:50pm in the Business and Technology Park on the Model Farm Road, meet at the first roundabout inside the entrance to the park, here.
For those who have not done the sessions before the format is as follows: the intervals are run on time rather than distance, for example 4 minutes run at tempo with 2 minutes easy recovery jog. The intervals are run on a 1km loop and runners find their own pace. Tempo should be about 75-80% effort. Because we are on a 1km loop no one gets dropped or left behind. It is recommended that those going directly to the business park get there a little early and get about a lap of a warm up before the session starts. If you are driving to the session there is a visitors carpark in the business park, take a right at the first roundabout and about 300m down the hill on the left-hand side there is a visitors carpark. Do not park in front of any of the businesses as there is clamping.
Session
Warm up, if meeting on the Straight Road, easy run along the Curraheen River walkway to the business park. If going directly to the business park, try to get a lap in before the session starts.
6 x 60m strides on the loop
5 x 4 minutes at tempo with 2 minutes easy recovery jog between
Cool down, if running from the Straight Road, easy run back via Farranlea Park
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